Ah, this would be nice but ran today:

Run at Patriot's Park:
4min on, 3 rest, 3 on, 2 rest, 2 on, 1 rest,
1 on, :30 rest,:30 on. this turned into:
400m,10xburpee,400m
800m
400m+15xsitup
300m
100m
(rest 1hr)

5 rnds of
5x DL 275
10x burpee

3:07

Sure does blow. 5k runs are useless for real life.

The Man Test=HAHAHAHAHA
We now know the secret of the enormous arm of Jason Khalipa:P

Sounds like we got some slow runners in the house...

man test looks super difficult, i bet your average male gymnast could hit it though

Don't like 5K run either, but you must not have much of a real life if a 5K is useless for real life. I for one am gonna go out there and give it all I got. You should either pass out, puke, or cause a bystander to think they might need to call 911 at the end of this run, otherwise it's not a crossfit WOD

Being a runner I kind of enjoyed this wod.
Only this time I did wind sprints for 100 yards as well and in not bad time. Thanks to CF 24:46

17:52. Crossfit wods make 5k feel easy

Yeah have to agree with #6, while not a typical crossfit WOD, the 5K does help you build CV endurance. Plus with all the usual running workouts being sprints, this is a great change of pace which is a crossfit fundamental...ready for anything. It is always nice to know you can bang out some intense sprints, hit some oly lifts, or run for distance at a good pace...you are well rounded. Enjoy the run everyone

I think I just might take advantage of living across the street from Central Park for now and do this if the weather hold up.

Maybe I'll get lucky and see some Smurfs!

Gaaddamn!...now that's a man test if there is one!...I would prob not get past 3 on that for sure...

I don't really like running period. But it's been too long since I went on a run like this, I just got back from Afghanistan last month. So, I'm gonna hit this one with enthusiasm and see what happens...I'll prob do some explosiveness drills after, like barbell squats with rubber bands and some pop up high box jumps (30-36 inches maybe)...

21-15-9
155lb deadlift
Box jumps
400m
Took about 30min rest, ran 5k 29:55

Gaaddamn!...now that's a man test if there is one!...I would prob not get past 3 on that for sure...

I don't really like running period. But it's been too long since I went on a run like this, I just got back from Afghanistan last month. So, I'm gonna hit this one with enthusiasm and see what happens...I'll prob do some explosiveness drills after, like barbell squats with rubber bands and some pop up high box jumps (30-36 inches maybe)...

Ready for anything. That is crossfit and that's what I love about it. Like it or not just do it! 3...2...1 Go!

That bumper plate set up is as awesome as awesome gets.

Today's WOd of choice seems to be Cherry picking!! Ha ha ha.

21:22

Good day to utilize the beach!

27:17. Pretty good considering I haven't run more than 800m until this.

Awesome article TJ. It is a pleasure having you as a member and coaching you to new PR's. I should mention that TJ is setting PRs as fast as he can set goals, including going from no pull ups to 10 in a little over a week!

When I ran it was 2 miles the extra mile will be tough. Is it okay to do this on a treadmill? Would you recommend do anything else with this or is it enough. I think by the end of it I will be crawling to the door. If i go on the treadmill I will likely put it at 7.2-7.8.

#2 - posting on websites is useless too, but we still do it. go hard.

24:39
M/27/190#

" I moisturize my hands," priceless

22 min even

20:17

23:25

M/25/150

This wod builds your sustained cardio... it actully directly supports every wod you do... there is a bigger picture here

Love the man Test!!

5k in the raining british countryside: 22:56

Did a run yesterday so figured I'd catch up on some WOD's.

Did Lynn (3 rounds due to time) this morning:
275 Bench + Chinups:

12/6
14/8
8/5

Then this afternoon did the P/U's and HSPU's workout for time.
P/U's = 7 rounds
HSPU's = 5 rounds
Score of 12

Random question...I'm a really big guy, about 270lbs...sitting at about 19% bodyfat. I see a lot of people in the 160-225lbs range. Any other big guys out there doing crossfit?

22:18
new route

2nd day of CF. Ran Garner, NC style - Long steep hills. No fun. Need work. 27:40

m/43/5'6"/150

24:18

Sub'd a hard ride on the spin bike for 25mins. Got a good sweat going for sure.

I don't like the wod because I have my running training on top of the crossfit. I run 10k on one rest day and on the other rest day I ruck march 5 miles with 55lbs. I also have sprints I do as a second work out 2 times a week. along with an olimpic weight lifting day every week.

22:42

18:35 pr

24:22
Only 1 mile lately, plus a ton of brew! Crossfit rocks!
6'/225/32M

35:45

I don't like running, but as this will be my bench Mark 5k run I can only improve( hopefully)

If you claim to be "the fittest on earth", then running a 5k should be a breeze.

I've never run near 5km in my life. Today I accidentally ran about 9km in 50min. while barefoot on the beach. Thank you, CrossFit.

#15 seems to have figured out what the substitution for the 5k is based on everyone elses posts, LOL!

I hate running, but I never feel in shape unless I'm doing it fairly regularly.

Thankfully, from my front door to my gym is 3.2 miles, so I ran that this morning and walked the last 500 ft.

24:39

Followed that with three rounds of the official CF warmup.

I have been doing crossfit wods x 1 month and loving to live it! Lost 14 lbs coming from the couch. 34M/ 213 lbs / 6'2" 22:44

Running is useles in real life? Hope you have a lot of ammo when the zombies come. Is your plan to sumo deadlift high pull them all into oblivion?

@ #44: Awesome! Can't ignore Rule Number 1.

25:07 (5k route around the house)

First time I managed to run this far! After twenty days of crossfit the mental fight was not as hard as before - I've been in worse conditions. During my stronglifts time I had to fight with joint problems and needed breaks for that. Now I just ran through the whole distance without any problems.

Time: ~30:03

@ Josh P.:

Yes. 253# here and only 5'8". Got fat last year by focusing too much on lifting. Getting it back. ;-)

20:25 which tied my PR

M/32/205

21:39

25:50 Rx + hills

17:10 9 days ago. won the race :D

Is anyone else still wrecked from Gator? ...I am completely missing this cycle. I can barely move my arms... FML!!

Yeah 5k. To all the those complaining about a run, here's my take. WODs should be hard, they should incorporate excercises you hate and suck at on a regular basis. Embrace the suck, and go hit it, and find a way to make the best of it.

24:49!!! NOT A PR, but I am ecstatic with this result. Let me tell you WHY:
Houston,TX, 8 AM, Rice Loop + .2 miles
Heat index: 103
Humidity: 75%
Finished the whole thing at a constant ~8 minute pace and didnt feel like I was aborting myself as I have in the past. Last time I ran this was in delaware and it was like a comfortable ~60 degrees and 0 humidity, and my soul cried the whole time.

What's it with the whining about running?

Could anyone find one single exercise more fundamental to basic human life, now or in the past? (oughtta be "walking carrying something", but the wod'd be pretty long, then..)

I view running as a take on the "moving large loads, over large distances, quickly". Or, in my case, moving a not-so-large load over a rather short distance, at moderate speed...

27:19

5k

mile 1 - 6:45
mile 2 - 6:37
mile 3 - 6:13
@ 3.1 - 20:09

154 feet of elevation gain
165 feet of elevation loss
avg heart rate 162
max heart rate 180
calories burned 375
avg mile pace - 6:29

lovin all the quick/easy stats from my garmin watch!

First 5K run ever. Thought for sure it'd be 30 min or more. Nope. 18:54.
Gonna feel it tomorrow. Probably gonna feel it today.

Still away from home WoD:

run 5K (leisurely): 24.25

25:58 5K time

Subbed row - 18:37.3

21:23 on a Treadmil at 1% incline to simulate running outdoors. I'm not gonna lie I was quite dissapointed in this....But then again I HATE running more than a mile...plus it's my Birthday. So thanks crossfit for giving me the present of my least favorite WOD hahaha

30/6'8"/227

uphill work loop 31:51

6K in 40:41

To anyone who subs rowing for running regularly (as I do), what distance rowing would you do for this 5k running WOD?

I'm thinking 6250m (x 1.25, as in 500m row for 400m run), but am concerned I might spend my next month or two getting to 6k+ m on a rower ;)

5K in 28:32

33:07
First time running a 5k :)

Paul: 21:57- 20# vest
Gunnar: 24:15 -20# vest
Brendan: 25:36
Harold: 25:58
Jen: 26:28
Shaun: 29:33

Chris: 24:24 treadmill in Spokane

@ brian p #1 - your programming is interesting. Any method to it that others could emulate?

Run 5K (my route is a bit longer)

23:33

Well off PR, but that's running in August in TX. I set out at 9:30 a.m. and it was already into the 90's. And they don't call this area the Hill Country for nothing.

26:50

matt #61

Run 5K = Row 5K

Ran 5k on Sun, 27 min, yea slow.

Made up "Gator"
95# front squats
games push ups

18 min

Laura f/49/5'7/150

M/51/153/1-1-06

CFSB Deadlifts

5 x 205
5 x 225
5 x 245
5 x 260 (PR is 270) Felt very good.

CFE WOD

3 rounds, each for time, rest 2:00 between:

15 GHD Sit-ups
15 GHD Hip Ext
50M Sled Pull 90#

2:11
2:08
2:17

thx bingo #67

23:21

23:21

21:21

25:25

Whoa, that was insane. I cant believe Im even going to post this...

took me 38:44. In soft sand, on the beach at high tide, which Im not used to, and a cramp and...and...and....never mind. I embraced the suck.

f/36/5.0/108

Awesome article. This is the first piece I've seen outside of the CF community that accurately represents what CF is about. This author seems to have cultivated both the respect for CF and an appreciation for our sick sense of humor. Reading it, you really get an appreciation for the experimentation with diverse ideas about fitness and training, and the open source model, both of which are so fundamental. Most things I've seen in popular magazines and newspapers are of the "Look--another wacky fitness fad!!" variety.

28/m/5'1"/175
Jogged around 2.3 miles last night. Might go on another jog tonight. My body just didnt feel up to pushing the pace. I know a CrossFit sin!

Walmart 5k @ 23:35

F/41/5'6"/145

26:49

Best time since M was born! Felt like I had to push the whole time, but the weather was cool and lovely for a run!

as rx'd

24:51

21:19

Hadn't run that far in awhile. Fun, crappy, and hard all at the same time.

m/37/6'1"/200

Just got back from running, very hot. Only could make it 2 miles. Gave it my all, time was 19:46.

23:35 walmart 5k

Tuesday 110816

Run 5K

time 25:36

last time running 51/2k 30:52
last time 27:22
last time 24:35
time befor that 27:39

It was breathy, I felt good allthough I was dry mouthed. Spitting cotton. I felt strong to the 1/2 mark and I got real tired at the last mile or so. it was a mental battle to keep going. Good run. I got in and felt like I was going to pass out, I kneeled down and ended up on all fore then befor I knew it I was on my stomach.

I went and hosed off and felt good after that. Still need a drink.

3 miles
22:55

mile 1 - 6:45
mile 2 - 6:37
mile 3 - 6:13
@ 5k - 20:09

elevation gain 154
elevation loss 160
avg heart rate 162
max heart rate 180
calories burned 375
avg mile pace 6:29

lovin the quick/easy garmin watch stats!

I hate running, but I sucked it up and did it without complaining. If you people don't want to run, don't do Crossfit. Go put your P90X DVD's in... Go Hard or Get out of the way...

29m 24s

42:50
LOVED IT!

Awesome article. This is the first piece I've seen outside of the CF community that accurately represents what CF is about. This author seems to have cultivated both the respect for CF and an appreciation for our sick sense of humor. Reading it, you really get an appreciation for the experimentation with diverse ideas about fitness and training, and the open source model, both of which are so fundamental. Most things I've seen in popular magazines and newspapers are of the "Look--another wacky fitness fad!!" variety.

working a strength biased program for the past 6 weeks certainly puts a damper on conditioning.

5K Time: 34:20 Lame

time to balance the strength training with metcons again.

extensive 5k results stuck in filter...

5k - 20:09

Is 21:00 a slow time on average?

I always thought that crossfitters could reach 18:00.

21:19 shaving 8 seconds from February's time

This marks one year following Main Site programming, after moving back from overseas, buying some decent equipment, and attending a Level 1 certification. Thank you, Chris Spealler, who urged us to stick with the main site. You guaranteed results, and you were right!

Bingo and others, my humble opinion is: since rowing is easier and faster, the 5k run equivalent should be longer. I never fully understood the 1:1 ratio on those events.

@Ramon - 21:00 is by no means slow for a 5k for an in-shape person. Most crossfitters, especially most of the elite ones, come nowhere near an 18:00. Take some of the crazy times you see here with a grain of salt.

2011-08-16: 25:00 (3.75. Felt good)
2011-05-22: 45:03 (10K)
2011-02-09: 24:00 (3.6. Felt good)
2010-11-29: 20:00 (Brkn@18:48. Hard)
2010-10-28: 20:00
2010-10-11: 23:18 (3.5. 2nd WOD)
2010-09-29: 23:00 (3.45. 2nd WOD)
2010-08-16: 22:00 (3.3)
2010-08-13: 30:00 (4m)
2010-07-28: 21:00 (3.15)
2010-07-18: 20:00
2010-05-01: 20:00
2010-03-31: 20:12 (2nd WOD)
2010-02-09: 20:18 (2nd WOD)
2010-01-21: 20:25 (2nd WOD)
2010-01-15: 20:37 (Rest Day)
2010-01-13: 20:52 (2nd WOD)
2009-12-09: 20:52
2009-11-09: 20:40
2009-10-09: 21:11
2009-09-03: 21:00
2009-07-20: 22:40
2009-06-15: 21:16
2009-05-25: 22.04

6'4", 295 pounds, 45 years old, relatively new to crossfit, and extremely slow. 42:07 for my 5K. No where to go but up, I guess.

M/65/186- Run 5K: Temp 90 F
32:29 Fastest 5K in 20 years- PR

24:54 on treadmill at 1.0 incline. Not a PR by 3+ minutes but I had meniscus surgery exactly 4 weeks ago. This was my first run longer than 400m.
M/36/165/5'8"

24:33 on treadmill at work. 2% incline

22:00, flat ground
8 sets 40meters sprints (1minute rest)

M/33/6'3"/200
20:17 on the track

Previous:
19:18 on the track (PR)
22:16 on the road
20:36 on the track
20:49 on the road
21:01 on the road
23:02 on the road
21:59 on the road
21:08 on the track
21:40 on treadmill
22:15 on the road

Turtle w.o.d. of the day 37:56. Prob slightly more than 5k but horrible. I embraced the suck bit luckily not a garbage can or pukie.

Oh. I will add on a bad left knee awaiting MRI results. Love crossfit. Best thing ever.

Carole
F/53/5'6"/133

Sub'ed a long bike ride.

Kevin
M/52/5'11"/173

Did cf football's Saturday sprint wod instead.

Nice job Laura. Bingo and Kim-getting strong!

Warm&FuzzyGuy #88,

Depends on the rower the runner, no? LOL. A 5K row is as much a benchmark as a 5K run. At some point the benchmark becomes as important as the run-row equivalence, at least around here these last 6+ years.

Of course YMMV.

APFT this morning
66 Push-ups
72 Sit-ups
15:51 2 mile run
284/300 points

M/36/5'11"/195 - 23:32 - Ran this a year ago in 28:33. 5:01PR

26:02 ran 2.5 miles outside in Balad, Iraq @6pm. Then gave into the heat and headed into the gym for the final.7 on the treadmill at a 1 degree incline. My first mile was a PR 7:14, the heat got the rest.

My wife did the 5K at home on our rower in 34:00, which is great since she just started crossfit a couple of weeks ago.

28:02

21:35 5K run

f/41/178/5'11"

I did this one on a track so I can't tell myself that it was longer than 5 km. My kids played in the staplechase pit ... my son busy building his new lego sets that we just bought at walmart. My daughter was enjoying her new Ariel (the little mermaid) doll. There was a marching drum band (?) practicing and rocking out some fantastic rhythms as I plodded around the track.... and I mean plodded.

27:57

I have made huge improvements in all aspects of crossfit since I started. But.... my running seems to be getting slower and slower and less and less enjoyable. Something's gotta give, I suppose. I know I don't treat running as seriously as I should as when I do metcons, I treat the 400m as a break between the other stuff and don't push it like I should but if gearing back a bit on the run means I can complete my pullups or cleans, then that's what I end up doing.

Any suggestions on how to knock off 3 minutes??

21:35

24:03 the day after squats

23:13

5K run (after 50 strict pull ups and 100 push ups with released hands from floor at the bottom / 'Wittman' WOD) with 30 pound weight vest on: 27:40

4 rds for time
10 burpees
15 OH squats 40 kg
20 55 cm boxjumps

17:24

10 min strech and a sip of water
then

5k run

22:47 (PR by 1:18)

last 300m is a 14 degree hill that ended with a close encounter with pukie.

5k run pushing jogging stroller with 2 yr old.

22:46

20:32 approx 5k route

For future reference: this was starting at the entrance to the N. Loop, around and back to the train tracks.

Which is something close to 3.1. Need to run it with a GPS on and get actual mileage.

5k Run 19'03" new PR

M/31/225/6'0"

Could only finish 1.6 mi due to both time restraints and being REALLY tired. Will finish the rest tonight.

20:00

24:33
I got a cramp in my diaphram after 2k, and ran on the limit the rest of the way. Oh well.

22:07 (PR)

Took over a minute off my time since February! Outdoors, nice sunny day. Route mapped online with www.runningahead.com. First long run in my NB Minimus shoes, felt good. Concentrated on POSE running and keeping cadence high.

21:45 forest trail.

32:00 minutes. Ha, not remarkable but I tried.

Ran around a local park and measured it with an online tool to roughly 5K meters in laps.

~28:00

flat road run: 20:13 best time in 6 years
M/29/68"/177

m/39/6/190ish
As Rx'd (As it turns out looks as though we ran a bit further than 3.2 miles)
26:48

f/29/501/140ish
While pushing the stroller
34:46

Hello, was the first time I did crossfit, by the time they are here in the comments I felt good with time, but I got to 15 minutes of running and thought I will not get away with this a long time but I got over there and did a reasonable time for the first time not bad. My time was 25:16.

3 miles = 29:35

Hello, was the first time I did crossfit, by the time they are here in the comments I felt good with time, but I got to 15 minutes of running and thought I will not get away with this a long time but I got over there and did a reasonable time for the first time not bad. My time was 5miles=25:16.

I've been practicing pose and running barefoot all summer. My feet have grown a thick natural tread from running on the street and the beach. I messed up today when I ran barefoot on a rubber track that seemed soft and squishy. I ripped up my feet after a couple laps with deep blisters covering the balls of my feet and toes.

ADVICE: DO NOT RUN BAREFOOT ON RUBBER TRACKS

...and just to keep things positive, I had an awesome surf sesh this morning!

27.18 definitely not one of my fastest

22/m/5'11"/170

43:45, I did a lot of squats yesterday and could only run for about 2 minutes at a time. But I'm really enjoying doing Crossfit rather then doing the same old thing at the gym.

22:11
Breaking 20 would have been respectable. next time doggy.

so I did "Cindy" today for the first time and got 12. then I did Insanity's "insane abs". 4 hours later I ran my fastest 5k ever. 24:23...It was a good day :)

subbed 5k row for run. 5k row = 19:22.9 ('first-timer' PR)

I think a 5k row should be aka 'Row Gone Bad' cuz it does go bad, fast, no matter what. At 2000 m I was done on the primary oxygen tank; 2500 m low back was not happy; at 3500 m the legs signalled they were done and could we please stop?

What's a bit sick is that I still had something in tank to push legs and pull arms hard for final 500. Didn't get split but it must have been under 1:50, maybe under 1:45 (Which means I *will* crack 19 mins this year...)

Didn't help that parched throat meant I performed 3 one-handed row intervals of about 10 secs each while picking up water bottle with other hand and gulping. Ridiculous.

Could barely walk afterwards but who cares, it was cool to finish that beastie. Cooldown was near-puking, then lying on floor for a minute to return to earth.

w/u - static nk-shoulder, cfwu x 1 (10s w burpees no pullups, and only 5 dips), then 21-15-9 for time of 35# DB KBS and gravitron dips: 4:14 -- that got blood pumping for Row Gone Bad; 500 m 2:00 row; wrist curls 20-35#; hockey roll x 4 w/10#

27/m/195lbs. 17:50

M/42/5'10"/200lb

as rx'd=24:34 really fell apart at about 2.25 miles had to stop and walk by 2.50, but gutted it out from there:)

40M/5'10"/170#

W/U: BS, 3x5 at 185-215-240.

As Rx: 20:58.

C/D: walked the dog.

Off PR by 0:34. Outside road course (80F, 41% humidity, wearing VFF). 34th time doing this WOD. Beautiful day for a run. Took a relaxed pace and enjoyed every step. Afterward, I was surprised to see how close I was to my PR. If I would have known, I might have kicked it into gear. :)

21:36 pr
106 degrees
6:57/mile
last pr 22:28 12/9/09

29:19

10xGHD+MU+10xRing Dips. rest 1-2min x 3
BS:135x3,185x3,275x2,335x1
70# bag Sq Cleans 4-6x4
10x pistols + 7x185# bench x 3
15x95#Th+15xPU, rest 1min x 2

will catch up soon.

M/36/260/6'

3.2 miles 35:25 Outside in the heat and hills of north western virginia.

28:28

24:37 did this the day after I did Manion so I can blame my time on my sore legs.

5.15k

21:03

28/M/6'/170
Its been a long while (nearly a year) since I ran a 5k. My previous times were just over 20:00. I thought I'd be no where close to that today.

34.04 very sore calves, oh well surely I can improve. Second week of crossfit

3.1 miles

34:30.

as rx'd
24:01

m/19/6'2''/165

as rx'd:

25:59
feel like i didnt quite push it enough but once i saw i was getting close to 26:00 i went all out the last 100m.

my legs were still sore from the front squats too.

5k
34:36
Not a great 5k time, but 2 months ago I couldn't run 2 miles non-stop. Now I know I can run at least 3.1 without stopping. 
Thank You CrossFit!

5k run 21:45 it was 93 degrees and beautiful outside

Male/34/190lbs

5k 23:21

Definitely had more in me. Probably going to get a blister, soft feet and I haven't run in these vibram shoes much.

M/41/6'/245lb

5K
31:11

I haven't run more than 1.5 miles in years, so I feel pretty good.
Signed up for Tough Mudder in Oct., so we will put this Crossfit program to the test.

26:55 as rx'd
Worst 5K in about 2 years

21:46 as rx'd fastest time in a while for me.

5k run and 5k row...44:17
22:10 on the run

22:00; treadmill...average.

23:01

Treadmill.

Fastest 5k in a long while.

First time running 3.1miles in over three months!

26:39

Not a great time for what I used to do (3 months ago was doing a 5k in about 25:30) but definitely not that upset since I have become a much more well rounded athlete. Sub 25-minutes next time!

Thanks Crossfit!

25:55 PR

25:41 Wow this sucked it was hot and not much air!
ran on a track and ran lanes 1-4 alternating every lap.

M/26/160 GregA-Wu

Hilly, wet - 26 minutes

23:30

20:07 - cross fit endurance is paying off!

10 mile bike ride

51:52

Holy cats, what a pleasure to see all the graying Crossfitters pushing hard. As Kevin mentioned, Kim, Laura, bingo, and Julie, way to go! Nice job to the youngster, Logan S. I was just the tiniest bit sad to miss the 5K today, because it is the most concentrated pain-festival of all WODs for me; for some reason, my body is more adapted at holding a higher avg. HR on running than any other workout, so after one minute, I settle into around a 185 HR and just hold on until I peak around 200 HR at the 26 minute spot. I'm no expert Julie, but to knock off 3 minutes is probably going to require a serious focus on running this distance. I think your time is pretty darn good already, especially since so much of your attention was ELSEWHERE!

6200m row for time 27:07

26:25

Wow.. people sure hate running...

31:20

First time ever running long distance. Pretty stoked!

22:52

19:34

M/140/30yo

outside w/ hills

21:34

Ran about 2.9 miles in about 21 minutes

Subbed 1.25K (1250m) swim : 25:39

#54 - I am!!! Chest - all over - still very sore - I subbed soccer balls for rings in push ups.

M/48/68.5"/149#

17:59

m/40/76/210

~29mins

29.45

20:43

26:19 first 5k for me... look forward to PR next week. Gonna work towards a goal of under 21 min.

30:49,

can't seem to break the 30 min barrier. think pose tech improving, just can't sustain it long, and makes legs jello for last mile. sure i'm still doing something wrong--need someone to vid my running tech when fresh and when tired.

M/43/5'11"/190

25:11

F/4

1 mile run

10:38

16:54

M/37/5'8"/178

First 5k ever. Enjoyed it a lot!

30:50

M/37/5'8"/178

First 5k, enjoyed it a lot!

30:50

24:30

Definately much nicer WOD than a full marathon :-)

20:15 as rxd

23:48 as rxd.

Completed the man test :)

27:03 in 100 degree heat.

Running sucks but it's a great CV workout.

~26 mins with a stiff headwind on the "back" portion of the "out and back". Legs felt like 100lbs each the last mile. Week 3 of crossfit almost done. Motivated!

M/37/6'2"/195lbs

m/23/155/5'9''

5k - 26:12

M/42/180

As rx'd: 22:40

That time seems a little fast for my slow gait so I thing I skimped on the distance a bit - the boardwalk spray-paint marker has long since faded away.

More better faster

29 MIN

29 MIN

Took my son, on his 4th birthday, to the top of the mountain.

M/36/6'4"/195

22min

subbed 10K bike, 22:55 mins

26:47 TCWHS Track

24 / M / 5'9" / 135lbs

My foot has been giving me trouble since I ran too far in my Vibrams the other day, so I did a row instead.

Row 5k

22:54.1 PR

29:43

slowest time i've ever run, blah

26.37

in vibrams

26:30

Avg HR 184, peak 191, at Soquel High track. Was on an 8 min pace through the first half. Feet were half asleep by the first mile.

D @ B4

ROW 5000
21.31.1 (PR 20.54.2)

Just happens to be 5K from the summit of Pikes Peak (14,110 feet above sea level) to the A-frame (11,500'). Such a fun run...don't have a watch though. The hike back to the top was the real workout! Got oxygen?

26:05

M/25/68"/160

21:51

goal was sub 22:00 so the score is me 1, running 0.

22 minute run outside
after football, not much time.

21:17 Rx'd

Previous

Previous

28:18

Previous times were 28:25 & 28:03...did both of those in the metroparks on a course that starts at cedar point...did this one around Cress...stopped and walked about 4 times...legs felt good just didn't have the drive to keep going for whatever reason

Today...it's 20 degrees out...I went to my Cedar Point Hill loop...the trail was plowed but still covered in snow & ice made it kind of tough going...my knees started killing me on the loop back...stopped to walk 4 times again on this one

Time 34:26...by far my worst time...but it was freezing and lousy running conditions

Running is my weak point...I need to work at it big time

Today

Did it the Cedar Point Loop again after walking 18 holes at Bob O Links and not drinking enough water...walked about 8 times...was determined to do it but probably not a good idea

34:30

ran the loop around the flightline, just under 4 miles
29:58

27:14 - slower than expected

I ran at 10 on a treadmill the entire time. My hand accidentally hit the stop so I had to restart at the 1.83 mark. That was pretty lame, but I definitely got sub 19. I have not posted sub 19 since I was in college about 3 years ago.

C-
800 M loop
untimed

37:52 redwood regional park loop vs
26:34 for 3.12 hilly miles 2/11/11
broken metarsal 7/28/10
42:41 for 5.5k in Redwood Regional Park 5/2/10
24:55 @ 8 mph w/ 2 brief stops 7/21/09
23:40 @ 8 mph w/ brief (doh!) slowdown @ 20 mins to 3.5 mph 4/8/09
35:43 for 3.91 mi around lake merritt avg 6.56 mph 3/7/09
24:55 @ 7.5 mph 9/20/08
34:09 for 3.77 mi in hilly montclair 8/10/08
23.22 on tmill at 8 mph 3/13/08
23:30 @ 8 mph 1/16/08
24:17 @ 8 mph w/ 2 short gatorade breaks 12/28/07
23:18 @8.1mph 2.3 mi,7.9 for .5, 8.1 rest11/29/07
23:28 8.1 mph-2 miles, 7.7-1 mi, 8.1-.25 9/26/07 v
25:23 at 7.3 to 8.1 mph 8/14/07 vs
25:20 for 2.92 miles in oakland hills 8/5/07 vs
25:19 at 7.3, 7.6, 7.5 mph 7/25/07 vs
27:23 for 5 x .6 mi around block 6/10/07 vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 vs
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.

M/19/6'/149

Run 5K

21:48

25:48 (PR)

8/18...148(wrong)/173
Sub WOD from 8/11/11. Reduced DL's to 225# and got 3 rds. in 11:40.

f/34/142/5'1"

5k

30:01

28:36

Compare to:
100501 - 20:29 (track at park)
090720 - 23:11 (neighborhood route)
090307 - 22:58 (track at park)
080810 - 25:35 (neighborhood route)
080311 - 22:11 (track at park)
080116 - 26:51 (neighborhood route)
071228 - 22:51 (track at park)

M/ 37/ 133 lbs/ 5'-6"
I did a different WOD today.
7 Rounds of
7 bodyweight Squat + 7 burpees for time
I did it in about 6:55
Good WOD for the legs.. I think if I can just not take breaks between rounds I would easily shave off about a minute right there, as well as getting a little faster on my burpees. The squats were not that bad and I used 135 lbs.
Good Fun fast WOD hitting the legs.

2.5K in 25 minutes

As rx'd

25:49

Had to stop to let the dog back on the leash about 3/4 of the way. My jogging partner is slowing me down... or giving me a breather!

Sprained ankle
Row 5K 20:50

Row'd the 5k - 23:27.8
(taking care of Achilles Tendonitis)

m/39/192
5k - 23:46 (After 3 weeks vacation)

Okay I think I must of lost track of my laps or something cause there is no way I did it in the time that it said I did.

I am posting at a 23'33"

Still think I missed a lap or two. Going to try again later this week.

M/30/154/68.5

as rx'd
28:40
no walking. big deal for me
m/36/225

M/173/5'7"/31

23:53

CFWU x 2

Hotel fitness treadmill
3.12 miles; 7.5 mph

Heavy Squats then,

Run 5K

26:07

m/45/6'4/180

21:51

Dromana run

4 miles road - 31:30

pittsfield out & back

as rx'd

25:55

28:38

m/37/5'9/182
WU at home. Walking lunges.
23:54. Rawls Church, Rawls Club Rd route.
Very disappointing last 1K. Avg pace around 5:30 on last 1K.

2/9/11: 24:04
10/28/10: 24:16 at Myrtle Beach.
7/28: 23:12
Felt great. Tried to use more hip as I saw at Games. Made down & esp up hills much better. Legs not near as tired. Did excess carbs contribute to time?
7/28: 23:14
12/9/09: 24:25
11/9: 24:37
10/9: 24:40
9/3: 24:58
7/20: 24:38
6/15: 23:25
5/25: 22:21-PR
4/9: 23:30
See 7/20/09 for further history

WOD 124 - Done on 8/19. PR on a treadmill. Haven't made it to the track to run one in awhile. Need to do it soon and see how the times compare (still a clydesdale though).

Greg A.'s warmup
WOD Time - 32:28

M/43/5'11"/259

-> 21:10, after 4.5 km of "warmup" running. Dirt road with some hills, nothing extreme.

An embarrassment since I used to be a runner with times sub-19. I have put on 5-6 kg pure muscle mass since then, though..

5K
First 5K w/barefoot running shoes. 30:47. Pathetic. Did need to take a short detour but it should not have caused such a poor time.
M/50/194#/72"

29:15

12.5 laps around the track

23:50
12.5 laps of Brockton Oval running track. Kept sustained pace with a sprint on last 200m.
Beautiful sunny morning in Vancouver, great to get out for a run.

WOD 124 - Done on 8/19 (catching up my posts). Ran a PR but it was on a treadmill. Going to run another one in a few days at my high school's track and see if I can match it.

Greg A.'s warmup
WOD time - 32:28

M/43/5'11"/259

20:40 rd (lds/brd rd - jct - brd ln)

09.02.11 23:28 t/m
28.10.10 22:30 rd

43/m/176cm/73kg

Did that on 110830 in Arco from Camping Zoo slightly uphill to Maso Lizzone and back down in

24:00

24:10

Track in front of my apt

28:36//26:45(PR)

Sub 5 km run for 2 hours of ultimate frisbee practice with elite club team ;)

Did some speed and explosive work in the early AM. It consisted of:
Active Dynamic warm-up: Circuit for 10 minutes
36 in box jumps to depth jump: 10 reps 2 sets
Line Hops: 10 sec bursts linear & lateral- 4 sets
Speed Ladder: 6 drills
Cone Drill: shuffle, side run, sprint: 6 sets
Zig Zag Sprints- 8 sets
MB sit-up wall throws on SB- 25 reps
Tornado Ball seated rotation slams- 25 reps
Hang toe touches
Plank to side plank
57:33

In the evening
5k: 29:03

26.47

22:30
We’ll run the 5k at Castle on Monday, hopefully still enough daylight remaining. I would appreciate at least 1 parent as a trailer behind the team, either in a car or on foot.
The route should be mostly off the main streets so I’m hoping there won’t be much traffic.
Route: Pretty much 2.5 km straight south from the arena
Cross 128th St at the traffic light at the corner of 164th Ave SE and SE128th St right by the arena
Head up the hill West and take the first left on 163rd Ave SE
Angle West (right) onto SE 130th Pl becomes SE 130th St
Turn South (left) at16th Ave SE
Run for another 1.5 km straight South till we reach SE 144th St
Turn around and head back to the rink along the same route.

along Hudson River

25:49